get all your running gear together and check you’ve got everything you need for race day.

plan your journey to and from the Virgin London Marathon in advance, allowing extra time in case there’s heavy traffic or delays. Try to arrive at the start an hour early so you’ve got plenty of time to familiarise yourself with your surroundings.

ease up (taper) your exercise programme for a few weeks before the Virgin London Marathon. If your body is overworked before you even begin the race, you’re more likely to encounter problems. Use your tapering period to get some rest and stock up on carbohydrates.

make an extra effort to eat healthily in the weeks before the race. Try to eat more vegetables and less fat, keeping your meals little and often. It’s also important to stay hydrated. Drinking around 4 to 6 fluid ounces of water every hour you’re awake will keep your fluid levels up.

go for a gentle run the day before the Virgin London Marathon. A two or three mile run won’t use up all your energy before the big day, but it will help relieve tension.

eat a healthy, balanced meal the evening before the race. It should include protein, carbohydrate and some fat. Treat yourself to a dessert too. It’s best to eat a tried and tested meal you know will agree with your body.

read a good book or watch your favourite film on the evening before race – it will take your mind off the day ahead and help you relax.

exhaust yourself mentally or physically the day before the race, especially if you’re already in London where there’s lots of shopping and sightseeing to do. It’s easy to find yourself getting dragged around by friends and family, but you need to take it easy.

get up early to give yourself time to prepare for the day ahead. Set two alarms so you don’t oversleep, and don’t rely on other people to wake you up.

eat breakfast, but don’t eat too much or you’re likely to need the toilet during the race. Some toast should be enough, especially if you ate a good meal the night before.

have a shower with plenty of soap on the morning of the Virgin London Marathon. It will remove oils from the body, which will help you stay cool and prevent you dehydrating too early on in the race.

make as many visits to the toilet as you need so you’re not worrying about it at the start line.

apply surgical tape or grease (for example Vaseline) to sensitive parts of the body before you run, especially if you’re prone to rubbing or blistering. Problem areas for both men and women include nipples, between the legs, under the arms and around the toes.

take some warm clothing with you because it may be cold while you’re waiting to start the race.

forget to warm up at the start line, but be careful not to overdo it and wear yourself out – some gentle jogging and light stretching should be enough.

wear any new clothing or footwear for the first time on race day - it’s important you feel comfortable and secure in your running gear.

split the race up into 5 mile or 5 km sections as you make your way around the course. It’ll feel less daunting than counting down mile by mile, and as you complete each section you’ll really feel you’re making progress.

stick to an even pace you can keep up throughout the race. If you rush off at the start, you’ll find yourself struggling to keep up further down the line.

over hydrate during the race. Sip water at every drinks station, but not in excess. Also, if you don’t usually take glucose drinks or supplements when training, don’t start using them on race day – your body won’t be used to them.

feel confident that you’ll make it to the finish line. After all that training you know you can do it so try not to doubt yourself. Unless you’re injured, don’t give up!